floFOCUS

HYROX

8-min amrap

• 200m run
• 5 trx pike
• 10 trx knee tuck+push up

8-min amrap

• 50 doubles
• 10 t2b
• 15 burpee broad jump

8-min amrap

• 250m ski
• 250m row
• 200m run

8-min amrap

• 10 cal bike
• 12 plank pull through
• 14 db snatches

*2-min rest between amraps*

Total Body Balance

warm up/POSITION

• mb clean progressions

primary balance (3 rounds)

• 10 each s/l touchdown
• 8 front foot elevated split squat
• 1- minute oh barbell hold

4×4: thruster (from floor)

Clean from floor to front rack each set Smooth squat-to-press connection; no pause between movements

8-min amrap

• 12/1o cal bike
• 10 med ball cleans
• 8 burpees

Pump & Sweat

45-min running clock

BENCH PRESS — RPE DROP SET

• 3 @ RPE 8.5↓ reduce load
• 5 @ RPE 7.5↓ reduce load
• 7 @ RPE 7↓ reduce load
• 9 @ RPE 6.5

Rest ~2:00 between sets

2 sets: 8 DB Chest press + 6-8 chin ups

2 sets: 12 arnold press + 12 each s/a db row + 12 crush press + 21’s (db)

amrap remainder of time

• 400m run
• 15 pull ups
• 400m run
• 25 push ups

Push/Pull

20-min

2 rounds

• 8 bar good morning
• 12 rb pull through

Deadlift 3×3@ 85%

• Rest 2:00–2:30

emom : (5 rounds)

1. 15/12 cal bike/ski
2. 12 hang power clean
3. 9 burpee over bar

floLEVELs:

• level 1 (95/65)
• level 2 (115/75)
• level 3 (135/85)

Alzheimer’s Charity Burn (All Are Welcome)

Showing our support for the Alzheimer’s Assocciation

10-min amrap

• 10 burpees
• 15 kb swings
• 200ft farmers carry

10-min amrap

• 200m row/ski
• 30 slam balls
• 400m run

10-min amrap

• 10 db snatches
• 15 wall ball
• 20/16 cal bike

10-min amrap

• 200m run
• 20 push ups
• 20 sit ups

*2-min rest between amraps*

Partner Chipper

40-min amrap

• 600m run (together)
• 50/40 cal bike
• 40 s2oh
• 30 burpee box jumps
• 20 pull ups